Adho Mukha Svanasana (Downward Facing Dog)
Adho mukha śvānāsana, adho mukha shvanasana, downward-facing dog Pose, downward dog, or down dog is an asana.
Step by step:
Adho mukha śvānāsana, adho mukha shvanasana, downward-facing dog Pose, downward dog, or down dog is an asana.
Step by step:
- Come on the floor on your hands and knees. Set your knees directly under your hips and your hands slightly forward of your shoulders. Spread your palms , index fingers parallel or slightly turned, and turn your toes under.
- Exhale and lift your knees away from the floor . At first keep the knees slightly bent and your heels off the ground. Lengthen your tailbone to the back of your pelvis and press lightly to the pubis. Against this resistance , lift the sitting bones toward the ceiling , and your inner ankles draw the inner legs up into the groins.
- Then with an exhalation , push your top thighs back and stretch your heels onto or into the ground. Straighten your knees but be careful not to block them. Compacting the outer thighs and roll thighs inward slightly . Reduce the front of the pelvis .
- Firm the outer arms and press the bases of active index in the soil. From these two points lift along the inner arms wrists to the tops of the shoulders. Firm your shoulder blades against your back, then expand and attract them to the coccyx. Keep your head between your arms, do not let it hang .
- Adho Mukha Svanasana is a sequence of poses in the traditional Sun Salutation. It is also an excellent yoga asana all on its own . Stay in this pose anywhere from 1 to 3 minutes . Then bend your knees on the floor with an exhalation and rest in child's pose .
Benefits of Adho Mukha Svanasana (Downward Facing Dog) pose:
|
|